Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Coarsely cracked whole wheat | 200 g | Sweet · Cooling |
 Split mung dal | 150 g | Sweet, Astringent · Cooling |
 Carrot, diced | 140 g | Sweet, Bitter · Heating |
 Green peas | 90 g | Sweet, Astringent · Cooling |
 Ghee | 24 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 7 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1500 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the cracked wheat and mung dal until the draining water is mostly clear; soak for 25 minutes and drain.
- Warm the ghee in a heavy pot; bloom the cumin, ginger, and turmeric just until fragrant.
- Add the drained grains and the prepared diced carrot, green peas; turn them through the spiced fat for one minute.
- Pour in the water, add the rock salt, and bring to a lively boil; lower the heat and cook covered for 30–35 minutes.
- Stir and lightly press the grains to a cohesive, spoon-soft texture; rest covered for five minutes before serving warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (krisara and khichari cooking tradition)
Daliya Khichdi is a soft one-pot grain-and-pulse preparation suited to a freshly cooked meal. Vata: serve warm with a little extra ghee. Pitta: favor coriander or fennel and keep pungent seasoning mild. Kapha: use a lighter portion and sharpen gently with dry ginger or black pepper.
USDA Nutrition Facts for Daliya Khichdi
| Nutrient | Per 100g | Per Serving (1 serving (530g)) |
|---|---|---|
| Energy (Calories) | 74 kcal | 392 kcal |
| Protein | 3.3 g | 17.4 g |
| Total Carbohydrates | 12.7 g | 67.2 g |
| Dietary Fiber | 2.6 g | 14.0 g |
| Total Sugars | 1.1 g | 5.7 g |
| Total Fat | 1.5 g | 8.1 g |
| Calcium | 20.0 mg | 105.9 mg |
| Iron | 1.08 mg | 5.72 mg |
| Magnesium | 30.2 mg | 160.2 mg |
| Phosphorus | 67.8 mg | 359.9 mg |
| Potassium | 161 mg | 852 mg |
| Sodium | 101 mg | 534 mg |
| Zinc | 0.52 mg | 2.78 mg |
| Copper | 0.13 mg | 0.67 mg |
| Manganese | 0.51 mg | 2.70 mg |
| Selenium | 6.5 µg | 34.5 µg |
| Vitamin C | 2.5 mg | 13.0 mg |
| Vitamin A (RAE) | 66.7 µg | 354.1 µg |
| Vitamin E | 0.47 mg | 2.50 mg |
| Vitamin K | 2.9 µg | 15.2 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.57 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.79 mg | 4.20 mg |
| Vitamin B6 | 0.08 mg | 0.44 mg |
| Folate (DFE) | 52.4 µg | 278.0 µg |
| Choline | 12.1 mg | 64.1 mg |
